Happy second day of the New Year! Today I will be laying down the framework and principles of my recalibration plan to get you started on a clean and properly nourished note for 2016.
Goals of plan:
Recalibrate your system by providing optimal nutrients and balance. The clean-up is not about detoxing, deprivation, or cleansing, but instead focuses on resetting and recharging your system. Alcohol, refined sugar, caffeine, gluten, dairy, and processed foods, which should ALWAYS be eaten sparingly, are removed for the week.
Points to keep in mind:
Go through your refrigerator and pantry and remove any items that you do not want to be tempted to eat during the clean-up.
Start each morning with a glass of room temperature water - adding lemon is a nice touch.
Water (sparkling or flat) and matcha, green, white, or herbal teas should be your constant beverages. Have at least 8- 8oz glasses of water a day.
Careful with the use of salt. Consider other spices such as oregano, za’atar, cumin, paprika, chili flakes, and fresh herbs to add flavor and depth to food.
Try to purchase mainly organic produce. Refer to the EWG list of the dirty dozen (produce containing the most pesticide residue) and clean 15 (produce with the least amount of pesticide residue).
Practice mindful eating and pacing.
Make an effort to get 7-8 hours of sleep each night.
Focus on bowel function, bowel movement frequency, gas and bloating. Are certain foods causing certain reactions in your body?
Shut off all electronics thirty minutes before bedtime and cover any LED lights.
Initiate a relaxing evening ritual. Consider a warm bubble bath, reading a book, treating yourself to a luxurious hand and foot lotion, or utilizing aromatherapy to unwind and prepare for sleep.
You will see some repetition of menu items. This is to utilize batch cooking and add mileage to leftovers. Make sure that you have a decent supply of glass storage containers.
Portion Control Guidelines:
One serving of grains is equal to 1⁄2 cup cooked brown rice, oatmeal, quinoa, or other whole grains.
For beans and sweet potatoes, aim for a fist-sized portion.
A serving of nut butter is equal to two tablespoons or a ping-pong ball.
One serving of chopped raw fruit is equal to 1 cup or a woman’s fist or a baseball.
One medium apple or orange should be the size of a tennis ball.
Aim to have at least 5-6 servings of vegetables a day. One cup equals a serving of non-starchy veggies.
One serving of nuts is a small handful. Every hand is different, hand size correlates to body size, which works out perfectly for controlling portions.
portion control tips:
Don’t eat from the bag. You should be avoiding bag food anyway. Use the serving size on the package to portion out your food into a smaller bags or a bowl. You can also buy single-serving portions of your favorite snack foods. (Trader Joe's has prepackaged almonds for example).
Serve food on smaller plates. Eat from a salad plate instead of a dinner plate to better control your portions. Aim to fill at least half of your plate with vegetables.
Keep serving dishes on the kitchen counter so that you have to get up for seconds. Putting your food out of easy reach will make it harder for you to overeat.
Don’t eat mindlessly. When you snack in front of the television or while doing other activities, you are likely to become distracted and may eat too much. Eat at the table and focus your attention on your food.
Snack between meals. If you’re hungry between meals, eat a healthy, fiber-rich snack. The snack will fill you up and prevent you from overeating at your next meal. Consider bean dip and carrots, fully loaded crackers with nut butter, endive with bean salad, or a handful of unsalted nuts.
Chew food slowly and carefully. Allow your brain time to catch up with your stomach.
Drink a full glass of water prior to enjoying your meal.
Check back Monday for day one.
